TREINO A | PEITO, OMBRO E TRÍCEPS - PUSH | MELHOR DIVISÃO DE TREINOS ABC

Summary

In this engaging fitness video, Lieutenant Breno and Master Yra walk viewers through a complete push workout routine targeting the chest, shoulders, and triceps. The workout features key exercises like the incline bench press, flat bench press, and front raises, along with a triceps rope exercise to ensure a full-body pump. They emphasize a structured training approach with pyramid sets (15, 12, 10, 8 reps) and the importance of keeping the rest periods short. Additionally, viewers are encouraged to interact, subscribe, and check out future content for more specialized workout routines and motivational guidance.

Takeaways

• 😀 Properly setting up a push workout requires a clear plan for chest, shoulder, and triceps exercises.
• 😀 The video emphasizes the importance of engaging with the content (liking, commenting, and subscribing) before moving into the workout details.
• 😀 Four chest exercises are included: incline bench press, flat bench press, crossover, and peck deck.
• 😀 The push day focuses on the anterior shoulder, with exercises like front raises (using cables or dumbbells) to target this area.
• 😀 The triceps are worked with rope exercises on the cable machine, targeting the lower part of the chest as well.
• 😀 The workout is designed to deliver a complete pump for chest, shoulders, and triceps, typically taking no more than 1 to 1.5 hours.
• 😀 The routine follows a three-set pyramid system: 15 reps at lighter weight, 12 reps at moderate weight, and 10-8 reps at peak weight.
• 😀 The pyramid system helps progressively overload the muscles for better gains, with the last set being the heaviest.
• 😀 The video encourages viewers to interact with the channel, hinting at more videos coming up, such as back training.
• 😀 The speaker also offers a motivational call to action, encouraging viewers to join a fitness project for personalized training and nutrition plans.

Q & A

What is the main focus of the push workout described in the video?

The push workout focuses on training the chest, shoulders, and triceps, incorporating exercises like incline bench press, flat bench press, and front raises for shoulders.

How many exercises are included in the push workout for the chest?

The push workout includes four exercises for the chest: incline bench press, flat bench press, crossover, and peck deck.

What is the purpose of the pyramid method in the workout?

The pyramid method is used to progressively increase the weight and intensity during the workout. It starts with 15 reps at a lighter weight and works up to 8 reps at the heaviest weight.

What does the trainer say about the importance of the flat bench press?

The flat bench press is emphasized as a must-do exercise for completing the chest workout and achieving a well-rounded chest, including the lower part.

What shoulder exercises are recommended in the video?

For shoulders, the video recommends front raises (using a cable or dumbbell) to target the anterior shoulder, and focuses on developing all three heads of the shoulder.

What triceps exercise is suggested in the workout?

The suggested triceps exercise is the rope pushdown on a cable machine, which works the lower part of the chest as well.

How long does the trainer suggest the push workout should take?

The push workout should take no more than 1 hour to 1 hour and 15 minutes, emphasizing that there should not be too much rest between sets.

What does the trainer say about the 'TR of 10' workout routine mentioned in the video?

The trainer criticizes the 'TR of 10' routine, explaining that it involves increasing the load, which is not ideal if the weight starts out too light. The pyramid method is preferred instead.

What is the significance of the project and training program mentioned by the trainer?

The trainer promotes a training and diet program where participants can join to receive a tailored workout and diet plan, with ongoing weekly check-ins to track results.

What does the trainer ask viewers to do if they want to see a pull workout?

The trainer asks viewers to subscribe to the channel and press the bell icon to be notified when the pull workout video is uploaded.